Module Two Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-4. After completing
all sections, submit this file as your Module Two Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step1

Complete Column B. Use the original results from your 01.03 Fitness Assessments.

Step 2

Complete Column C. Use your results from the Module 1 Wellness Plan Fitness Assessments.

Step 3

Complete Column D. Use your current results from the Module 2 Wellness Plan Fitness Assessments.

Column A Column B Column C Column D

Activity Lesson 01.03 Module 1 Module 2

Fitness Assessment Wellness Plan Results Wellness Plan Results

Results
Mile Run/Walk 8:06 8:07 9:03
Body Mass Index 19.25 18.21 18.47

 Column A Column B Column C Column D

Aerobic Capacity 50.1 50.92 48.31

Curl-ups 100 110 115
Push-ups 15 20 10
Trunk Lift 7in 7in 7.5in
Sit and Reach 1in 5in 6in

**Please save these results, as you will need to include them for future Wellness Plans in the course.

Fitness Assessment Reflection Question:

Explain the effects of exercises on your health-related components of fitness (flexibility, muscular strength and endurance,
cardiovascular, and body composition) since beginning this course.
Answer: exercising is all around good for you it shows that in all of module 2. Overall its good for your health.

Section 2: Flexibility Workout Log

Perform and log stretching exercises for all eight muscles listed below at least two days per week, but you may stretch
every day. Module Two suggests starting with two repetitions held for 15 seconds for a total of 30 seconds for each
exercise. Refer to the yellow highlighted example below.

Please refer to Video Gallery in the course for demonstrations of how to perform the stretching exercises.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Flexibility Exercises Muscle Stretched Dates Repetition Time Dates Repetition Time
s s
2 15 2 15
EXAMPLE EXAMPLE 8/3 8/5
seconds seconds
Lying Quad Stretch Quadriceps 10/22 2 15 seconds 10/23 2 15 seconds

Modified Hurdler's Stretch Hamstrings 10/22 2 15 seconds 10/23 2 15 seconds

Upper Back & Torso 2 2
Trapezius 10/22 15 seconds 10/23 15 seconds
Stretch
Calf Stretch Gastrocnemius 10/22 2 15 seconds 10/23 2 15 seconds

Lower Back Stretch Latissimus Dorsi 10/22 2 15 seconds 10/23 2 15 seconds

2 15 2
Chest/ Bicep Stretch Pectoralis/ Biceps 10/22 10/23 15 seconds
seconds
2 15 2
Shoulder/ Tricep Stretch Trapezius/ Deltoids 10/22 10/23 15 seconds
seconds
2 15 2
Lying Abdominal Stretch Abdominal 10/22 10/23 15 seconds
seconds

Flexibility Reflection Questions:

Explain how the stretches become easier each time that you performed them. How did these stretches affect your
muscles during physical activities completed after stretching?

 Answer: Every-time i did a new stretch my muscles felt better and more loose. They affected my activity’s by
making them easier because my muscles were warmed up and loose.

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

• Complete muscular exercises on nonconsecutive days.

• Do not work the same muscle groups more than once within a 48-hour period.

• You may select a different exercise than what is listed.

• Module Two suggests starting with 2 or 3 sets.

• The suggested number of repetitions is 8-10 for challenging weights and exercises.

• If you are using very light weight or bodyweight, you can complete as many as 18 repetitions depending on your
current ability level.

Please refer to Video Gallery in the course for demonstrations of how to perform the muscle exercises.

Sample:

Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 8/3 3 8 20 lbs.

 Day 1 Day 2

Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 10/28 2 8 Body weight 11/3 2 8 Body weight

Push-ups Pectoralis 10/28 2 8 Body weight 11/3 2 8 Body weight
Bridges Hamstrings 10/28 2 8 Body weight 11/3 2 8 Body weight
Latissimus 10/28 2 8 Backpack 11/3 2 8 Backpack
Lawn Mowers
Dorsi
Calf Raises Gastrocnemius 10/28 2 8 Chair 11/3 2 8 Chair
Chair Dip Triceps 10/28 2 8 Body weight 11/3 2 8 Body weight

Curls Biceps 10/28 2 8 Chair 11/3 2 8 Chair

Sit ups Abdominal 10/28 2 8 Body weight 11/3 2 8 Body weight
Muscular Strength and Endurance Reflection Question:
Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain
your answer.
Answer: I think that my strongest muscle is my pectoralls this its because I do push-ups on a daily basis.

Section 4: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. You need at least three different moderate to
vigorous activities that add up to 420 minutes. Activities need to add up to 420 minutes without your warm-up times.
Keep adding rows to show all of your activities.

The first five rows are completed as a sample only.

 Date Warm-up Physical Activity Activity Minutes without

Warm-up
12/25 5-min stretch 2-mile walk 30 min
12/26 5-min jog 4-mile run 45 min
12/27 5-min stretch Basketball practice 60 min
12/28 15-min stretch Cheerleading–state 180 min
championship
12/31 5-min stretch 3-mile bike ride 20 min
10/13 5-min stretch Football practice 120 minutes
10/15 5-min stretch Gym/muscle training 120 minutes
10/16 5-min stretch Basketball practice 120 minutes
10/18 5-min stretch Basketball practice 120 minutes
10/19 5-min stretch Cardio 120 minutes
10/23 5 min stretch basketball 60 minutes

TOTAL Activity Minutes ! 660 minutes

Remember the 420-minute minimum

 Physical Activity Reflection Chart

Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:

Sample:

Skill-Related Element Activity Explanation

Balance Cheerleading I am a flyer on my
cheerleading team and
must balance on one hand
of my base.

Skill-Related Element Explanation

Agility Trying to get around and opponent
Balance Staying in bounds on the court.

Coordination Dribbling

Power Rebounding
Reaction Time Passing the ball
Speed Suicides

Physical Activity Reflection Questions:

Have you made any adjustments to your workout routine to increase your activity level and improve on your
achievements? What adjustments will you make to continue to improve your results?

Answer: Yes I have made an adjustment to my workout routine because I have had to workout for this wellness
plan. Adjustments I will continue to improve is to keep up the routine even after the wellness plan.

Module Two Wellness Plan Grading Rubric



 Excellent Good Needs Improvement Poor

Section 1: 36–40 points 32–35 points 25–31 points 0–24 points

Fitness
Assessment • Fitness assessment • Fitness assessment • Fitness assessment • Fitness
Results for: results are recorded. results are recorded. results are recorded. assessment
results are
Lesson 01.03 • Reflection question • Reflection responses • Reflection
recorded.
Module 1 responses are are adequately responses
Module 2 complete and detailed and are complete but • Reflection
supported. supported. lacking detail and responses are
support. incomplete or
inaccurate.

 Excellent Good Needs Improvement Poor

Section 2: 45-50 points 40-44 points 30-39 points 0-29 points

Flexibility Log
• At least two days of • More than one day • At least one day of • Less than one
stretching are of stretching is stretching is complete day of
recorded. recorded. recorded. stretching is
recorded.
• All eight stretching • At least six • At least four
activities are recorded stretching activities stretching activities • Less than four
each day. are recorded each are recorded each stretching
day. day. activities are
• All stretches are held
recorded each
an appropriate length • Most stretches are • Some stretches are
day.
of time. held an appropriate held an appropriate
length of time. length of time. • Few stretches
• Reflection question
are held an
responses are • Reflection responses • Reflection
appropriate
complete and are adequately responses
length of time.
supported. detailed and are complete but
supported. lacking detail and • Reflection
support. responses are
incomplete or
inaccurate.

 Excellent Good Needs Improvement Poor

Section 3: 45-50 points 40-44 points 30-39 points 0-29 points

Muscular
Strength and • All eight muscles are • At least six muscles • At least four • Less than
Endurance Log exercised at least two are exercised at muscles are four muscles are
days. least two days. exercised at least exercised at
two days. least two days.
• All muscles are rested • All muscles are
for at least 48 rested for at least 48 • Most muscles are • Few muscles are
hours between hours between rested for at least 48 rested 48 hours
workouts. workouts. hours between between
workouts. workouts.
• Appropriate reps, sets, • Appropriate reps,
and resistance used sets, and resistance • Appropriate reps, • Appropriate
for all exercises. are used for most sets, and resistance reps, sets, and
exercises. are used for some resistance used
• Reflection question
exercises. for few
responses are • Reflection responses
exercises.
complete and are adequately • Reflection
supported. detailed and responses • Reflection
supported. are complete but responses are
lacking detail and incomplete or
support. inaccurate.

 Excellent Good Needs Improvement Poor

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

Physical
Activity Log • All exercises are • Most exercises are • Some exercises are • Few exercises
YOU ARE moderate to vigorous moderate to vigorous moderate to are moderate to
REQUIRED TO intensity. intensity. vigorous intensity. vigorous
LOG EACH
intensity, or
WEEK YOU • At least 420 activity • At least 385 activity • At least 350 activity
ARE IN THE intensity is not
minutes are recorded. minutes are minutes are
COURSE indicated.
recorded. recorded.
• All exercises are dated • At least 315
as daily or every other • All exercises are • Some exercise
activity minutes
day. dated as daily or dates listed are not
are recorded.
every other day. in an effective
• At least three different
pattern. • Few exercise
exercises have been • Most exercise dates
dates listed are
logged, including are listed and are • At least two
in an effective
specific exercises not in an effective different exercises
pattern.
when required. pattern. have been logged,
including specific • One type of
• Reflection chart • At least three
exercises when exercise has
responses are different exercises
required. been logged,
complete and have been logged,
including specific
supported. including specific • Reflection chart
exercises when
exercises when responses
required.
required. are complete but
lacking detail and • Reflection chart
• Reflection chart
support. responses are
responses
incomplete or
are adequately
inaccurate.

Total Points Possible: 210 points